Power Clean

The power clean is a compound Olympic weightlifting movement that involves lifting a barbell from the floor to the shoulders in one explosive motion. It targets the hamstrings, glutes, quadriceps, and calves, and requires significant strength, coordination, and technique.

Quick Facts

How to Do Power Clean

Follow these step-by-step instructions to perform Power Clean with proper form and technique.

1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
2. Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
4. As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
5. As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
6. Stand up with the barbell, fully extending your hips and knees.
7. Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
8. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Power Clean targets helps you integrate it effectively into your training program.

Benefits of Power Clean

Incorporating Power Clean into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Hamstrings Development: Power Clean directly targets and strengthens the Hamstrings, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Glutes, Quadriceps, and Calves, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Power Clean build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Power Clean safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Power Clean, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Hamstrings and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Hamstrings typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Power Clean, track these metrics during your workouts: